We Got This

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

EMOM 6

Minute 1- 100m Run + Alternating Groiners in remaining time

Minute 2- 5/5 Ankle Circles + 20 Single Unders

Minute 3- 150/100m Row + 5-8 Bodyweight Good Mornings

Strength

3 Sets

8/8 Foot Elevated Split Squats

16 Alternating KB Gorilla Rows

16 Weighted Sit-Ups

Metcon

Metcon (Time)

In Teams of 2…

For Time

800m Med Ball Run (20/14)

2000m Row

400 Double Unders

2000m Row

800m Med Ball Run
P1 works while P2 holds the Med Ball. Split work as needed. Med Ball can be held any way, but must be kept above hips. If Med Ball touches the ground, the team must complete 12 Synchro Air Squats before continuing.

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